SUPER STIR-FRY

[Guest guest]

SUPER STIR-FRY

 

When preparing this dish, keep all of the vegetables that

you are slicing in separate piles since you will be adding

them to the wok at different times. Serves 4

 

TOOLS:

cutting board

measuring cup

long-handled wooden spoon

wok or large frying pan

small, sharp knife

measuring spoons

garlic press

vegetable peeler

paper towels

 

INGREDIENTS:

2 garlic cloves

2 large stalks broccoli

3 carrots, about 5 inches long

6 to 8 fresh mushrooms

1 medium-size green pepper

1 medium-sized onion

1 teaspoon peanut oil

1 tablespoon water

1 tablespoon mild or low-sodium soy sauce (I use Braggs Amino Acid)

Firm tofu, cut into small cubes to make 3/4 cup.

 

1. Peel the garlic and force it through a garlic press. Set aside. (If you

don't have a garlic press, then just chop the garlic into tiny pieces.)

 

2. Wash the broccoli and cut off the florets.

 

3. Peel the carrots, cut off the tops and bottoms, and slice the carrots

into coined-shaped pieces.

 

4. Wipe the mushrooms with a damp paper towel and cut off the end part of

each stem. Slice the mushrooms into pieces to make 1 cup.

 

5. Cut the green pepper in half lengthwise and remove the stem and seeds.

Wash the halves and cut them into small strips (about 1 inch long and inch

wide).

 

6. Cut the ends off the onions and peel the outer skin. Slice the onion

into thick disks, then separate into rings.

 

7. In a wok or frying pan, heat the oil on medium-high heat.

 

8. Add the garlic and onion and stir with a wooden spoon for 15 seconds.

 

9. Stir in the broccoli florets, carrots, and green pepper.

 

10. Add the water. Cover the pan and cook until the vegetables are about

half-done, about 6 minutes.

 

11. Add soy sauce and stir well with the wooden spoon.

 

12. Stir in the mushrooms and tofu and cook for another 5 minutes. Serve

immediately.

 

Per serving: Calories: 116; Total Fat 3.9 grams (.9 teaspoons); Saturated

Fat: 0.5; Sodium: 214 milligrams; Cholesterol: 0 milligrams.